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Wednesday, August 21 2013

Posted by Mandee on August 20, 2013   |   18 Comments

kb1

 

 

 

WOD:

A. Spend 20 minutes working on kettle bell drills in WOD and rope climb technique

B. Kettlebell Krazy  “Not for the Fainthearted”

males 24kg/1.5 pood, females 16kg/1 pood

Complete 3 rounds for time of:

12 KBS

12 KB push ups

12 KB power snatch, 6 each side

12 KB goblet squats

12 KB power clean and press, 6 each side

1  15ft rope climb

 

REMINDER: Upcoming events this Saturday at CFHSV!

10am: Bring a Friend! You do not need to sign up for this WOD on MBO, and it will not count against your weekly visits. If you have more than one friend you would like to bring, feel free! Or, if you have a friend who would like to come, but you can’t make it, send them on their own!

11am: Squat Therapy Workshop! Please sign up on MBO to reserve your spot.

 

18 responses to “Wednesday, August 21 2013”

  1. Mandee says:

    KettleBell Krazy!! It’s been a while…can’t wait to try it again! 🙂

  2. Kandahar Yeti says:

    I am ashamed to say it but today was my first day back at KCF since the open.

    STRENGTH

    Deadlift

    Warmup then 3 x 80%, 3 x 85%, 3 x 90%
    Last set should be Max Effort (ME)

    CONDITIONING

    ‘the 40s’
    20 MIN AMRAP
    Thrusters x 40 (115/70)
    T2B x 40
    OHS x 40
    Burpees x 40
    Pullups x 40
    Box Jumps x 40 (24/20)

    and as if that wasn’t enough….

    you get to run 200 meters at the 2, 6, 10 and 14 minute marks

    as for my score lets just say I finished 🙂

  3. Larry says:

    16:03 RX

  4. Nathaniel says:

    7:47 rx

  5. Mandee says:

    10:19 rx’d

  6. Feeling the Sux says:

    10:58 side straddle pull ups no rope climbs.

    Great programming though with the kettle bell.

  7. David M. says:

    9:39 Rx

  8. Clair Lee says:

    14:48 scaled to 12kg after 16kg snaches on left arm were not happening! Another great afternoon at CFHSV!

  9. Justin says:

    8:55
    The wheels fell off in round 3

  10. Bradley says:

    15:38 Rx

  11. Jamie says:

    18:40 kept the 1 pood but scaled the pushups and the ring rows